7 tips to get started with training

by Pernille Voigt Nordstrand, Health Consultant at

SEA HEALTH & WELFARE Do you know the feeling of telling yourself “I really need to start exercising!” but also failing to do so? Often it is because these sayings don’t specify the change you want to start/make, and therefore, it is difficult to know where to start, how to begin and with what. Here, we offer you seven specific tips to help you get started with training. The tips can work with any other type of habit that you want to change and do something about.

#1 LOWER YOUR AMBITIONS

The higher your ambitions are, the harder it is to get started. Set your goals after your own experiences and don’t compare yourself with others. If you haven’t run 5 kilometres before, you should perhaps start by trying to run 1 kilometer first.

Remember a little is better than nothing!

#2 PLAN YOUR CHANGES

A detailed plan of actions can help you execute the changes you want to make. Often you say to yourself you want to change or do something, but that usually only describes intentions without an actual plan. Plan your action, e.g. with:

• WHAT you want to change or do (run 20 minutes Mondays, Wednesdays and Saturdays). • WHEN you want to get started (On January the 2nd). • WHERE and in what situations (Mornings on Mondays and Wednesdays before work on the treadmill in the gym at work and Saturdays before lunch in the park next to my house).

#3 CREATE ROUTINES

Routines are often associated with a schedule. But it could also follow a feeling. To create a routine, you should:

• Get started by setting up a small and easy routine. • Make ”if-then” sentences. For example: if I feel unfocused, then I should do 10 minutes of exercises with a band. Or: If I have a late shift, I’ll do a 20 min bike ride before my shifts start.

#4 BREAK THE ACTION INTO SMALLER BITS

When you have decided to change something or begin something new, then try to break the action into small bits to make it more manageable.

In a training situation, it could be 1) go to the gym 2) warm-up 3) first set of one exercise and so on… until you have (more or less) unconsciously convinced yourself to do a whole session. This is a really great tip for the days when you feel overwhelmed or demotivated.

#5 TEMPTATION BUILDING

If you one day feel like skipping today’s training, you can try to lure and reward yourself into getting it done! For example: put on your favourite series, podcasts or tv-show while cycling or running on the treadmill. Or while doing some weight training in the gym allow yourself longer breaks where you talk and have fun with your colleagues without having to rush through the training.

The more you try to associate training with something rewarding, nice or fun, the more you will be tempted to get it done. And do it again!

#6 EXERCISE THAT SUITS YOU

When you want to start exercising, choose something that matches your interests, values, temper and everyday life. Maybe it is important to you to feel the sweat dripping down and therefore find exercising on, e.g. cardio machines more fun or interesting. It could also be that you want to spend time with colleagues and hang out in your spare time and therefore like playing basket or doing weight training where you can talk and joke in between sets. When you find something that suits you, it is more likely you will find the time, be motivated and do it again and again.

#7 THE 5-SECOND RULE

The 5-second rule means that you have 5 seconds from deciding on something to execute it! This is usually the time you have from deciding on something until your brain starts contradicting you. For example, you might experience that you decide on doing a workout, but shortly after you hear that inner discussion with yourself begin. If this is a familiar scenario, then use the 5-second rule and do a countdown: ”5-4-3-2-1” and then start packing the bag and leave. And maybe, when you arrive at the gym, the inner discussion starts again. Then do the countdown one more time: ”5-4-3-2-1” and start your training.

It’s hard to let thoughts be thoughts. But try to disconnect yourself from your thoughts and let your body take action.

FINALLY

Everything and anything matter when it comes to exercising. Identify what is important, what matters and suits you, then it is more likely that you will be motivated and will continue the good habits.